12 Days of Fitness For Christmas

12 Days of Fitness Exercises For the Holiday Season

Mobility is the foundation of movement. If joint and muscle are stiff, it is often difficult not only to move but also coordinate a series of movements like walking or climbing stairs. If you break down the act of stepping up on a curb with your L leg, you need good range of motion in both ankles and hips. The pelvis also needs to rotate around your hip as you step up. Shoulders and mid back also need mobility to rotate and counterbalance your lower half. As you can see, just the act of stepping or walking successfully not only requires mobility, but coordination and balance. If any of the following exercises are too challenging to complete, it may be time to follow up with a visit to your favorite physical therapy clinic.

Day 1 – Supine Kick

Instructions

Setup

Begin lying on your back with your legs straight.

Movement

Using your hands, slowly pull one knee toward your chest until you feel a gentle stretch in your lower back.

Day 2 – Supine Butterly Groin Stretch

Instructions

Setup

Begin lying on your back with your knees bent and feet resting on the floor.

Movement

Place the soles of your feet together and let your knees drop toward the floor until you feel a stretch in your inner thighs and hold.

Day 3 – Supine Lumbar Rotation Stretch

Instructions

Setup

Begin lying on your back with your legs straight and arms to your sides.

Movement

Bring one knee toward your chest, then lower it to the ground on one side of your body and hold. You should feel a stretch in your lower back and hip.

Day 4 – Sidelying Upper Thoracic Rotation

Instructions

Setup

Begin lying on your side with your knees and hips bent at 90 degree angles, arms straight, and your palms together by your knees.

Movement

Lift your top arm up toward the ceiling and diagonally behind you, rotating your upper trunk. Then slowly return to the starting position and repeat.

Day 5 – Child Pose Stetch

Instructions

Setup

Begin on all fours.

Movement

Sit your hips back while reaching your arms overhead and lowering your chest to the ground. Hold this position.

Day 6 – Cat Camel

Instructions

Setup

Begin on all fours with your arms directly under your shoulders and knees bent 90 degrees.

Movement

Slowly round your back up toward the ceiling, then let it sag down to the floor while looking up, and repeat.

Day 7 – Downward Dog

Instructions

Setup

Begin on all fours.

Movement

Prop your feet up on your toes, then push your body up into an inverted V position with your elbows and knees straight. Hold this position, feeling a stretch through your back and legs.

Day 8 – Pigeon Pose

Instructions

Setup

Begin on all fours.

Movement

Bring one knee up towards your arms and rest the outside of that leg on the ground, with your other leg straight behind you. Bring your trunk forward, with your arms straight on the ground, until you feel a stretch.

Day 9 – Half Kneeling Dorsiflexion Stretch at Wall

Instructions

Setup

Begin in a half- kneeling position with your forward foot a few inches away from the base of a wall.

Movement

Shift your weight forward, pushing your knee toward the wall as far as you can. Hold, then relax and repeat.

Day 10 – Tree Pose

Instructions

Setup

Begin in a standing upright position.

Movement

Slowly slide one foot up your other leg, using your hand to pull it further if necessary. Then bring your palms together into a prayer position in front of your chest and hold.

Day 11 – Warrior 1

Instructions

Setup

Begin in a downward dog position, with your hands and feet flat on the floor.

Movement

Place one foot on the ground between your hands, rotate your back foot 90 degrees, then raise your arms toward the ceiling, keeping your front leg bent and back leg straight. Hold this position.

Day 12 – Warrior II

Instructions

Setup

Begin in a downward dog position, with your hands and feet flat on the floor.

Movement

Place one foot on the ground between your hands, then rotate your back foot 90 degrees. Raise your arms straight toward the ceiling, then lower them to shoulder level, so they are in line with your legs, and keep your head facing forward. Hold this position.

Happy Holidays From Physical Therapy Specialists – Orange County

If any of the following exercises are too challenging to complete, it may be time to follow up with a visit to your favorite physical therapy clinic.

Physical Therapy Specialists Guide To Plantar Fasciitis

Heel Pain & Causes of Plantar Fasciitis

Plantar Fasciitis is an inflammatory condition of the the tough connective tissue that spans from the heel to the toes. Because this tissue is not very elastic, it often becomes irritated when it is overstretched due to over pronation often seen in feet that have collapsed arches. Other causes of irritation may be related to tight calf muscles, stiff ankles, improper fitting shoes, or excessive amounts of running or walking.

Symptoms of Plantar Fasciitis

Symptoms may include burning pain in the heel or arch, stiffness in the morning, difficulty walking or standing for prolonged periods of time. Symptoms can last weeks to months. There is no “golden rule” for treatment. Self-treatments may include changing to a better pair of shoes, wearing orthotics, applying ice, or stretching the calf muscle.

Plantar Fasciitis Treatment & Physical Therapy

Medical treatment may include ultrasound, laser, iontophoresis, steroid injections, and sometimes surgery. These kinds of treatments, however, may only provide temporary relief. The solution to finding the right treatment is finding the source of the problem. More often than not, the foot is being placed in an abnormal loading position when walking or running. Imagine what would happen if the alignment of your car tires were off their normal axis of movement. Abnormal alignment results in an excessive breakdown of the outer or inner edges of the tire. Similarly, when your foot strikes the ground, its placement depends on the biomechanics of the knee, hip, pelvis and rib cage. If any of those structures are not moving correctly, it will cause abnormal loading of the foot. Muscle tightness or weakness in the joints above the ankle will create abnormal compensational movement patterns of the lower leg. Our Physical therapists are specially trained to be able to identify and correct these patterns.

Physical Therapy Specialists Guide To Sciatica

Causes of Sciatica Pain

Most people think sciatica is a condition or diagnosis however sciatic actually refers to symptoms that include pain that radiates along the lower back, buttocks, thigh and lower leg. The cause of sciatica is due to the irritation of the sciatic nerve which is made up of the lower three nerve roots that exit your lumbar spine. The underlying cause of nerve irritation may be related to a herniated disk, bone spur, spinal stenosis (narrowing of the spine), or faulty movements and postures that entrap the nerve along its pathway down the leg.

Symptoms of Sciatica

Symptoms may vary from numbness and tingling, mild ache to sharp burning sensation or electric shock. Coughing or sneezing may aggravate symptoms. Specific treatment of symptoms requires a comprehensive examination of the lower back, pelvis, and hips in order to identify the exact cause of the symptoms. Additional imaging such as x-rays, MRI,

C-T scans may also be useful in ruling out more serious conditions of the lumbar spine

Sciatica Treatment & Physical Therapy

Sciatica treatments may include soft tissue and joint mobilization, corrective exercises, postural restoration techniques, and various physical therapy technologies to relieve pain and nerve irritation. The ultimate goal is to restore movement and strengthen hip and pelvic muscles to support the lower back and prevent further irritation of the lumbar spine.

Physical Therapy Specialists Guide To Hip Bursitis

Trochanteric Bursitis & Causes of Hip Pain

Hip bursitis or trochanteric bursitis is inflammation or irritation of the thin cushion (bursa) that lays underneath a tendon along the side of your hip. It typically causes pain and tenderness on the outside of the upper thigh.
Repeated activities like running or walking and injuries like a fall can cause the trochanteric bursa to become inflamed and painful. Tenderness over the area, pain lying on your side, or worsening symptoms at night are common complaints. Climbing stairs, getting up from a chair, or sitting for long periods can also increase the symptoms of trochanteric bursitis.

Hip Bursitis Physical Therapy

Therapy can help you recover from trochanteric bursitis by helping you reduce the pain around the bursa and teaching you how to protect the area while healing. You can also learn exercises for stretching and strengthening that can help you return to your usual activities.
Typically the underlying cause of bursitis is due to faulty movement patterns of the pelvis and hip. Tight muscles can compress and create excess friction over the bursa creating inflammation and pain.

Weak hip muscles can also cause compensations in hip and knee movement creating overloading along the outside of the hip.

Treatment of Hip Bursitis

At Physical Therapy Specialists – Orange County we perform a comprehensive examination of the lower back, pelvis, and hip in order to identify faulty movement patterns, stiffness in the specific tissues or joints, weakness of the primary pelvic and hip stabilizers, and compensatory overactive muscles. We combine manual hands-on treatment, corrective exercises, and PT technology to successfully treat hip bursitis.

Tips for Choosing an Insurance Plan

Whether you’re shopping for your own insurance or going through the benefits selection process with your employer, choosing the right plan can seem like an overwhelming task. While we can’t tell you which specific plan to choose, the following questions should help you with the selection process.

Questions to Ask Potential Insurance Carriers

What is my premium?

This is the monthly amount you pay for coverage. The lower it is, the higher your deductible will typically be. Plans with low premiums and high deductibles often are called “catastrophic” plans. Conversely, higher premium plans often feature lower deductibles, copays, and coinsurances.

What is my deductible, and what does it apply to?

This is the total amount you must pay each year before your insurance begins to pay. For example, if your deductible is $4,000, then you must pay $4,000 toward deductible-applicable services before your insurance will pay anything. Once you reach your deductible, your copay or coinsurance will apply.

What is my copay?

High co-pays are another common drawback to low-premium plans. Remember, the copay applies even after you have met your deductible, and the copay for specialist visits—including PT visits—can be as high as $80. So, if you anticipate a lot of office visits during this plan year, you will definitely want to factor the copy into your decision process.

What is my coinsurance?

As previously noted in this document, coinsurance is another version of cost-sharing. So, you’ll likely have to pay either a coinsurance or a copy. However, while co-pays are fixed amounts—and thus, are more predictable—coinsurances are percentages. Therefore, your financial responsibility varies based on how much your provider charges for the services rendered.

Are there any restrictions on the types of providers I can see?

Some insurance plans (e.g., PPOs, HMOs, and EPOs) are limited to a certain network of providers. So, make sure you have a good selection of covered providers and facilities in your area. If you travel frequently or live in a rural area, you may want to choose a plan that has no network restrictions.

Do I have to get a referral to see a specialist?

If your insurance plan requires you to obtain a referral before seeing a specialist (e.g., a physical therapist), and you fail to do so, the insurance company may deny coverage for services rendered. So, if you do not want to go through a primary care provider (e.g., your family physician) each time you want to see a specialist, make sure your plan does not require a referral (a.k.a. prescription) for specialist services.

How many visits of “X” am I allowed each year?

In this case, “X” represents a specific type of service (e.g., physical therapy, occupational therapy, or chiropractic). Some plans place a limit on the number of covered visits per year (e.g., 20 visits), while others allow for unlimited visits. If you’re athletic, have chronic joint pain, or anticipate needing a joint replacement in the near future, you may not want any restrictions on the number of rehabilitative visits allowed.

For Medicare secondary payers: Will this plan cover the entire 20% not covered by Medicare?

Medicare only pays 80% of the cost of care, so many Medicare beneficiaries seek secondary insurances to pay the other 20%. However, even those plans often feature deductibles, copays, coinsurances, or visit limitations. Thus, we recommend posing all of the above-listed questions to any secondary insurances you are considering.

The Bottom Line

Higher-premium plans are generally better for individuals who expect to receive medical care on a regular basis. Lower premium plans will save those individuals money monthly, but those savings won’t make up for the cost-sharing portion.

The Self-Pay Option

If I don’t want to use my insurance, can I just pay for services myself?

The self-pay rate for all follow-up visits at Physical Therapy Specialists is $90. Because an insured patient with a deductible may have to pay $75 or more for the same service, many insured patients ask if we can essentially “pretend” they are uninsured. However, if we contract with your insurance company, we are obligated to honor that contract—which means we must bill your insurance for services rendered. Some contracts also prohibit us from providing discounts or waiving patient financial responsibility (e.g., copays or coinsurances). That said, if we do not contract with your insurance, or if you have exhausted your benefits for the year, then you may be eligible to receive services on a cash-pay (i.e., self-pay) basis.